5x4min AMRAP (2min rest)

a) 6 Over Obstacle
12 Cal. Row

b) 12-9-6
DB Power Cleans 2x22,5/15kg
Ring Dips/Ring Pushups

c) 10m KB Walking Lunges 2x24/16kg
8 Burpees

d) Cindy

e) 10 Wall Balls
30 Double Unders

Death by:
PushUps 10-> (10min)
V- Ups 10-> (10min)
Jumping Squats 10-> (10min)
Burpees 5-> (10min)

Soutu

Seinäpallo

3-4 Rounds for quality:
20 Hollow rocks
20 Back extensions

Do as a superset. Try to go unbroken.
Rest as needed btw rounds.

Tempausveto + raakarinnalleveto + raaka työntö suoraan samasta vaudista kuin rinnallevedon kääntö

5 x (1+1+1) 70 -90 % tempauksesta

12 brp
12 thursters 52/35
12 brp
12 power snatch 52/35
12 brp
12 push jerks 52/35
12 brp
12 hang squat cleans 52/35
12 brp
12 ohs 52/35
12 brp
12 thursters 52/35
12 brp
12 power snatch 52/35
12 brp
12 push jerks 52/35
12 brp
12 hang squat cleans 52/35
12 brp
12 ohs 52/35

rest day

Strength: 5x3 OHS

Wod: 7 min AMRAP
5 Deadlift@120/80
8 BOB

Strength: build upto 85%1rm OHS then perform 3 reps every 90 secs for 5rds.

Wod: the deadlift weight should be scaled to perform TNG reps , this Wod is 7 minutes long so we want fast continuos movements.

Snatch
Heavy single

Odd: 7-10 Strict chin-ups
Even: 7-10 Strict ring dips

If you can't do strict, scale to kipping pull-ups and kipping ring dips.
If you're still struggling with ring dips, scale to ring push-ups.